Forge Fitness – WOD
Workout (Time)
Disney Springs
Mayhem Affiliate version of 2023 Semifinals Workout 7
3 rounds:
12/10 Calorie Echo
15 toes-to-bars
75ft 2×70/50 Farmers Carry
Target time: 4-5:00
Time cap : 8:00
Skills and Drills (Checkmark)
Pistols: Week 2
Advanced:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)
Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats